What 100 Calories of Nuts Looks Like

Nuts are one of the healthiest snacks of all time. They are portable, versatile and packed with a long roster of important, health-promoting and disease-preventing nutrients. Generally speaking, tree nuts contain a great balance of protein, fiber and healthy fats, and are an excellent source of micronutrients such as vitamin E, magnesium and phytochemicals like flavonoids and carotenoids. Certain nuts also contain heart-healthy, cholesterol-lowering plant sterols. For these reasons, eating 1.5 ounces of nuts daily as part of a healthful diet low in saturated fat and cholesterol may actually lower your risk of heart disease.

As with any snack food, portion control can be a challenge, which is especially true when it comes to calorie-dense nuts: a relatively small, one-ounce portion (about 20 almonds) can contain between 150–200 calories. That’s why we’ve put together an easy guide to help you navigate what 100 calories of nuts looks like, and learn about the key nutrients in a one-ounce serving. Nuts are a healthy snack — just enjoy them mindfully.

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All information below is for plain, raw or dry-roasted, unsalted nuts. Flavored, sweetened and/or salted nuts can result in higher calories, fat, sodium and added sugars.

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